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Creamy Veggie Casserole

  • Post author:Rachel
  • Post published:November 6, 2019
  • Post category:Recipes/Savoury

Creamy Veggie Casserole 700 grams mixed vegetables (chopped - I suggest cauliflower, broccoli and carrots)60 grams butter2 tbsp arrowroot flour (or other flour)1 tsp onion - brown (diced)250 ml milk115…

Continue ReadingCreamy Veggie Casserole

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remynd_by_naomiferstera

🧠 Founder @remynd.com.au
👩‍🔬 Researcher
🏋️‍♀️ Exercise Physiologist/Exercise Scientist
🧁 Nutritionist
🧠 We ranked 10 fitness trends for your brain. Sort 🧠 We ranked 10 fitness trends for your brain. Sort of. 🤥 Here's the truth the fitness industry doesn't love: when it comes to protecting your brain, the research doesn't crown one perfect workout. What it shows, over and over, is that regular physical activity is linked with lower dementia risk, and the biggest gap isn't between walking and lifting. It's between moving and not moving. Up to 45% of dementia risk is linked to modifiable factors, and physical inactivity is one of them (Lancet Commission, 2024). That's not a guarantee, and it's not about blame. It's about the fact that what you do in midlife actually matters. So no, we couldn't actually rank these. The hot girl walk you take four times a week beats the "optimal" program you quit in February. Pick the one that made you think "I could actually do that." Start this week and keep showing up. 💪 Which one's yours? Tell me in the comments 👇
Do you track what you eat? I do. Intermittently an Do you track what you eat? I do. Intermittently and not perfectly, and not because I think everyone needs to log every bite forever. I use it because it gives me information. A systematic review by Spreckley and colleagues looked at 15 qualitative studies involving 294 adults who had achieved substantial, long-term weight loss. One of the most consistent themes was self-monitoring. That included things like:     •    tracking food or portions     •    using food diaries or apps     •    meal planning     •    regular weighing     •    having a plan for when things start to drift For me, tracking with Joy is simply a way of making the invisible visible. I might think I’m eating enough protein, enough vegetables or roughly the right amount of food. Then I actually look at the day and realise… maybe not. 😂 And sometimes the opposite happens. A day that felt “terrible” actually wasn’t terrible at all. Tracking isn’t punishment, it’s feedback. And feedback gives you something useful to work with. You absolutely don’t need to track your food forever, but if you’re trying to change something, it can be a really useful short-term tool. Want to try reMYnd for free for 30 days? Use the code RMND-FREE30 https://remynd2.lovable.app/pricing Spreckley et al., 2021 PMID: 33455563
This feels like a turning point for dementia preve This feels like a turning point for dementia prevention, and an enormous validation of why I created reMYnd. This month, the Australian Government sent a letter to every person in Australia who turned 50 in the past year. The message was clear: midlife is the time to start thinking about brain health and reducing dementia risk. At almost the same time, the World Health Organization released updated guidelines stating that up to 45% of dementia risk is associated with factors that can potentially be modified. That does not mean every case can be prevented, and it does not offer any individual a guarantee. It does mean there is a substantial opportunity to prevent or delay dementia through action across our lives. The recommendations include physical activity, a healthy diet, managing blood pressure, cholesterol and diabetes, addressing hearing and vision loss, supporting mental health, avoiding smoking and excessive alcohol, staying socially connected and continuing to challenge the brain. This is the evidence that underpins reMYnd. I created reMYnd because knowing what reduces dementia risk is only the first step. People also need structure, support and realistic ways to put that knowledge into practice over time. Tonight, I am officially launching reMYnd and showing how we have turned the evidence into a practical program that people can actually follow. Register for tonight’s webinar through the link in my bio. I’ll add details of both announcements in the comments.
If you have followed me for a while, you will know If you have followed me for a while, you will know that my work has gradually grown across several different names and places. I have shared research on exercise, healthy ageing and dementia risk here under my own name. The Healthy Ageing Project became the free community where I could translate that research into information people could actually use. reMYnd became the name of the broader body of work and the structured program I was building around it. Although they had different names, they all came from the same place. My mum was diagnosed with MCI due to Alzheimer’s disease in 2018, and I lost her in March this year. Her experience changed the direction of my research and gave me a very clear reason for doing this work: people deserve access to credible information about brain health and dementia risk before they desperately need it. Over time, running separate names has made it harder to see how everything connects. So I am bringing it all together under one name: reMYnd by Naomi Ferstera. The "MY" in the middle is deliberate. This is about your brain, your health and the parts of your health that sit within your influence. This page will continue to share evidence-based, practical information about brain health, dementia risk reduction and healthy ageing. It will also be where I share updates about the free reMYnd community, upcoming events, new resources and the paid reMYnd program for people who want more structured support. The name is changing, but the purpose behind the work is not. It is simply becoming clearer, more connected and easier to find. Welcome to reMYnd. Naomi 💛
HIIT is often talked about as if it is just a fitn HIIT is often talked about as if it is just a fitness trend, but the reason I am interested in it goes well beyond fitness. Cardiorespiratory fitness matters for healthy ageing, and it also matters for the brain. The brain relies heavily on healthy blood flow, oxygen delivery and metabolic function, which means the health of the heart, blood vessels and muscles is directly relevant to long-term cognitive health. This becomes especially important in midlife because this is often when fitness starts to decline, blood pressure and blood glucose can begin to creep up, weight can become harder to manage, sleep can become more disrupted and strength starts to reduce. These changes do not just affect the body. They also influence the vascular and metabolic systems that support the brain. HIIT is one way we can improve cardiorespiratory fitness efficiently because it gives the heart, lungs, blood vessels and muscles a strong enough stimulus to adapt. That matters because better fitness improves the body’s ability to deliver and use oxygen, and supports many of the systems linked with healthier ageing. HIIT involves repeated short bursts of vigorous effort, usually around 85 to 95% of maximum heart rate, separated by periods of active recovery. That does not mean sprinting, jumping or pushing yourself until you feel awful. For one person, it might be uphill walking. For someone else, it might be cycling, rowing, swimming or low-impact intervals at home. The cognition research is also interesting. In one recent study, six months of HIIT helped prevent hippocampal volume decline, and memory improvements were still evident five years after the intervention ended. This is one of the reasons HIIT is included in reMYnd. We introduce it gradually, build a base first, teach people how to use perceived exertion, and choose exercise modes that suit their body, fitness level and confidence. I’ve written more about HIIT, the research, and how to start safely and realistically on the blog. Reference: Blackmore et al., Aging and Disease, 2024.
Today Sarai completed her very first 4 x 4 and on Today Sarai completed her very first 4 x 4 and on the Echo none the less 😳 I’m true style, we were running out of time so we skipped the warm up and only had 2 minutes rest between sets (do not recommend either of these 🫣) What’s very cool about this is Sarai attempted her first 4 x 4 about a month ago and only managed 1 interval. She then progressed to a stop/start version of 2 intervals before attempting 3 today. She was feeling good so I suggested doing the fourth and she nailed it, not stopping once! Super proud of her and her willingness to sit in the suck! 💪
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About

Naomi Ferstera is a clinical exercise physiologist and exercise scientist, a university-qualified nutritionist, and a PhD candidate. She has over 25 years of industry experience and is the Managing Director of the Naomi Ferstera Group. Naomi is also the creator of reMYnd, a research-informed lifestyle program focused on supporting long-term cognitive and brain health, and the founder of The Healthy Ageing Project, a research translation initiative providing evidence-based education on exercise, nutrition, and lifestyle for healthy ageing. She is also a mum of four, balancing research, leadership, and family life.

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The information given throughout this website, in the blog and on Facebook is general by nature. It is not specific for an individual. If you are planning on making major changes to your diet or lifestyle then it is always appropriate to discuss this with your doctor. It is impossible to cover for all scenarios with the information contained on this site. The contents of this site are in principle generalisations. Please contact your own treating medical practitioner for individual advice regarding your own circumstances.

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Naomi started Alpha Fitness and Education in 2012 after the birth of her twin daughters Alexa and Sarai. She began the company with the intention of being able to work from home whilst being a full-time mum. With the arrival of her fourth child only 18 months later, life certainly became a little more challenging but Naomi was able to grow her business, with her incredible sister, to include the Eat Fat Get Fit Program and other health and fitness products. To read our full story, head here

The Naomi Ferstera Group now offers services to both the general public and professional health sector.  We offer:

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Not interested in a challenge but just want to keep training? We have you covered! For as little as $5.95/week you can have an ongoing exercise program delivered to your phone via our app.

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We run regular 8 week challenges where you can compete against yourself, a team mate or the group and really give yourself the push you need!

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